Low Claypit Run Morning Tea Will Be Pro- OUR AGM Last Year Drew in This Edition

VETRUN No. 491 JUNE 2016

WA Masters membership breaks all-time club record Page 1 VETRUN No. 491 Top AMA JUNE 2016 awards for WA duo AMA awards for best Australian athlete in 2015 went to Melissa WA Masters Foster, jumps, and membership middle distance breaks all-time club record Page 1 runner Scott Tamblin, and were Cover – a record 195-strong presented at the field swelled the final events Weir Run. of our 30th RRC/RWC. Reports – see page 7. NEXT EDITION Vetrun no. 492 will publish in August 2016. AGM to follow Claypit Run Morning tea will be pro- OUR AGM last year drew In this edition ... vided so please stay on af- a record crowd so we’re Club news P2, 3, 16 ter the run to support your doing it again. It will fol- We have World Champs news P3 club. Not running/walking? low our Sunday morning You’re still invited to come You write P4 events on: medals to along for the morning tea Valedictories P5 and meeting. 11 September – In My View P5 Nominations are now called at the Hockey present Where They’re Running for the 2016/2017 Committee: Clubrooms, Presentation Day is on Club Coaching available P6 the positions are President, July 24, following our run/ RRC/RWC wind-up P7 Vice-President, Secretary, Perry Lakes. walk starting and finishing Treasurer and four committee Results – you can help! P8 Nominees must have a min- at the Marathon Club. Please members. 25km P7 imum of 10 years member- note: walkers start at 7.30am, Would you like to make ship and have substantially runners at 8am. Nedlands P9 a contribution to your contributed to the club. Nom- Breakfast and presentation X-Pagoda P10 club? Can you attend monthly inations must be seconded of medals follow – and we 10km Track Handicap P10 meetings? by two other members; and may also be presenting the Aquinas; Weir Run Nomination forms are only Life Memberships can be medals for the half-marathon available from the secretary, Joondalup P11 granted each year. Delia. Email her: (tbc). Shakespeare Marathon A full agenda will be pub- [email protected] * Remember – it’s at Mara- The Amish and cancer P12 lished in the August Vetrun. Nominations for Life Mem- thon Club – NOT Burswood! Meet the Marchs! P13 bership can also be made now Tokyo Marathon P14 and would be voted on at the Running in the dirt P15 AGM. City to Surf discount Helpers; New Members P16 IF you’re planning on running any of the C-to-S events on August 28, grab this offer – which is valid only until July 31. A marathon They are offering MAWA members a 15% discount on entry Club Contacts fees. Given the outrageously high charges organisers now Editor: task – all your make, the discount would be worth having. Victor Waters To take the offer, log onto: www.perthcitytosurf.com.au [email protected] runs listed Select the distance you would like to run or walk. Select ‘Join a Team’ – and enter team name: MAWA General enquiries: Click ‘Join’ – and enter your details. Email: enquiries@ JOHN Oldfield is almost mastersathleticswaorg.au finished compiling a list of At the end of registration, before paying you’ll see ‘Enter all marathons run by club Voucher Code’. You should enter our discount code: 2016MAWA Website: members. It will be ‘search- Then submit your payment; you can also use the discount www.mastersathleticswa.org able and sortable’ and avail- code for your family members. Secretary: able to members through the This early-bird offer can be used only up until July 31. [email protected] website and Facebook page, President: probably in June/July. Richard Blurton “With about 2000 entries so Ascot Island? It was a tip! [email protected] far, the list will not be exhaus- ph: 9293 0190 tive, as some have not been JOHN Bell mentioned this spot when he sent me the ‘Running in Clothing: reported in Vetrun or else- the dirt’ story (see page 15). Never heard of it; so I quizzed John. Colin Smith where in my other sources,” “It’s the old reclaimed Ascot Rubbish dump,” he said. [email protected] says John. “I’ve run around it 100 times, cycled around the inner bitumen Patron: “So I will ask for additions a few times. No toilets or we’d have a MAWA run there.” John Gilmour to be notified to me so that I Map shows it’s across the river from Tranby; car access is via can update the list.” Tidewater Way and there’s a car park on the island.

Page 2 Cross-country it could be a once-in-a-lifetime opportunity! and road Savour the 600 Perth’s championship meet- Extra events ing starts with an 8km Cross excitement World track events that will members – Country, through Perry Lakes be new for WA athletes are the Reserve, on the first day of of Perth heptathlon for women and it’s a club competition – October 26. the decathlon for men. The There are also 10km and 2016! excitement will build to the record 20km road walks scheduled, last day with the steeplechase along the familiar Perry Lakes DON’T miss the chance events and relays. So don’t be Drive. of a lifetime! shy, tell everyone you know You could be part of and spread the word – let’s all Marathon Masters World Champi- have a go! More home-town advan- tage is bestowed on our en- onships – without leaving Enter online durance runners, with the home. It is easy to enter online, just World’s Marathon and half- If you’re a track and go to www.perth2016.com Marathon (held concurrently) field athlete the attrac- To be eligible you just need over the usual Perth Mara- tion will be hard to resist to be 35 years or older on 26 SWELLED by the immi- thon course. Those events are – and there’s plenty on October, the first day of com- nent Perth World Cham- on the last day of competition offer for Sunday runners petition. Even if you don’t ex- pionships, and continual – November 6. Team medals and walkers too. pect to stand on the podium influx of Saturday park- will be awarded in these and it is a great opportunity to runners, MAWA reached some other events; details achieve a personal best per- a membership total of 600 are shown in the competition formance, meet interesting There will be a wonder- this month. Sue Zlnay programme on the Perth 2016 ful atmosphere for everyone people and make new friends. website. And of course, Perth athletes (pictured) rejoined and so to enjoy from October 26 to Check the timetable to see are in the privileged position becomes the member who which days your favourite November 6, when Masters of not having to pay airfares tipped the club towards events are scheduled because combines with our State spon- or accommodation! its seventh century. some Sunday competitors sors to show off Perth to thou- Registrations will close 25 Meantime, the club num- might well fancy the excite- sands of international visitors. August so don’t leave it too bering system has surpassed ment of the track, in a 5,000m, Whether you’re competing, long as late entries cannot be 1,500. (Chest numbers do 10,000m or 5,000m track walk. volunteering or just watching accepted. NOT indicate the total of current members, because not all numbers are reallocated when people fail to renew.) As Vetrun goes to press this month 47 new members are welcomed – see back page. Club uniforms needed for Worlds You need the proper kit to take part in the year’s world championships – or just to look cool! So see Joan Pellier on Sunday mornings; she has samples. If you like good coffee bring some cash Coffee addicts found their first-fix at Nedlands last month, and now the club has asked Gabe, the van-man from Perth Caffeine Courier, to attend many more of our Sunday morning events, when we don’t have a morning-tea scheduled. Gabe did a fair amount of business at Nedlands but if you want him to keep turning up, please come equipped with some cash!

The Western Australian a sixteen year old and played of the Year Awards rec- Nomination baseball in the winter. ognise the highest level for David Carr He joined the Royal Aus- of contribution made tralian Navy at 17, and ran in various competitions in He has been an active of- to Western Australia by netballer Caitlin Bassett, and Sydney, concentrating on the ficial at Australian, State and those born and bred in footballer Nat Fyfe. 400m and 800m events. In local competitions where he is Western Australia, or David’s nomination reads: 1974 he joined with others well known for his common- those who have chosen to David is a world champion to form what is now Masters sense and sound governance. make Western Australia Masters athlete and since the Athletics WA club – MAWA. He is also a member of the their home. age of 65 has set11 Australian He has held various com- Australian Masters Associa- and four world records, for mittee positions including tion Hall of Fame. This year David Carr is one distances from 400 to 10,000 president and is a Life Mem- * In 2014 the Sports award of three nominated for the metres. ber of MAWA and Athletics was given to Justin Langer; in Sport Award, together with He ran interclub in Perth as WA. 2015 Andrew Vlahoff won it.

Page 3 The real point is to look at his bent knee action, because Marathon You write … it incorporates a concertina effect that has to be less damag- a day ing. Pounding … The ‘stiff-leg’ entry to each stride isn’t good for us. Bang, and bending rigid leg pounding the pavement, every stride. the knees Unfortunately, when the G’day from Ray. The excel- knee straightens on passing lent article on pounding/ under the body it unquestion- impact with the ground in ably provides greater drive – April’s Vetrun caused my ‘cheating’. mind to flicker over a num- But what if throughout the ber of associated thoughts. Ray world, all race walkers were Long ago Michelle Mison allowed bent knees? passed on what was intend- much time in contact with the Returning to my reference ed as a tip from her very to the ‘end of all running speedy husband John Mison. road surface; establish a faster cadence. Yeah, right. We all training’ and in my case al- It was, with every stride, to most all training; Shirley Bell not allow the feet to spend wish. David and Robert Sheehy did mas- On the bike sive amounts of training. Dear Vic, I read with interest about the guy in London who Out with an Over 55 Cycling It seems that Shirley’s joints ran 40 marathons in 40 days. (‘Is it Genetic? In My View’ Club group one day, grinding have coped but Robert’s have Vetrun April 2016). our way up a steep hill com- not. Who knows whether What a challenge; and even more impressive was Grahak ing away from the river at joint problems are one of the Cunningham’s feat of running the Sri Chimnoy annual 5,000km Mosman’s Bay, I believe I split reasons so many names from run on numerous occasions. What a legend, and yes, I’m sure he a knee-cap. The surgeon at only a few years ago no longer has many amazing stories to tell. Fremantle Hospital who per- appear in our starting lists? The article reminded me no shoe shops nearby David formed an arthroscopy said: of David Baird’s run from was forced to cut the tops off “You’re going to need two Masseurs Perth to Manly, Sydney when his shoes to ease the pain. new knees, you know.” Remember when a group he ran the equivalent of 106 Seventeen years later it’s of learner physios for some marathons in 112 days at 65 Genetics? never happened. months provided brief mas- years of age. Is running genetic? David I stopped doing any run- sages at our runs? I’ll bet po- Of course he didn’t do it on has fond memories of running ning training at all, to lessen diatrists would have a ball. his own, he ran with his com- against his Dad, in Bristol UK, the frequency of my knees I used to always hurt quite panion, his trusty wheelbar- from age six or seven. doing so much pounding and badly along the outside edge row! But one thing’s for sure. All later changed to race-walking. of one foot. Aged 65, I went One of David’s horror sto- of the above mentioned have Look at the cover of April’s to one and admitted there ries; before he got on the one thing in common, they Vetrun, the sensible runner was something wrong. Well, Nullarbor, his feet had swol- are mad! (Maurice Creagh) who started the right side of my body len from size 8 to 10. With Kind regards, Jo Richardson that day out really wide, be- was 1.5 inches shorter and cause how could (a hundred?) because that foot sloped out- competitors all fit within a ward and downward the out- normal footpath? side edge was carrying all the T&F All-rounders weight, so it hurt. Duh. Hi Vic, I spoke with you today after the Kent Street run about Rob Ray Hall Giovanni’s performance in the State Championships. I wonder who, if anyone, has achieved a similar feat in the past? I think he (Giovanni) deserves a special Masters trophy – We should maybe a small brush or broom as a reminder of his “clean sweep” in the M65 category. remember the Regards, Mercurio Cicchini club’s old-timers FINDING out how many athletes have won all their throws, lots have entered and Rob Shand wrote: events over the many years won all the throws.” Vic, the time is nigh; we will that MAWA/Vets have staged So it’s not so unusual for an be getting a lot more of these notices in the papers of Vets annual championships is im- Giovanni athlete to dominate his age- possible. group events in a particular (a lot were pre-Masters) who Even such a stats-buff as if they could name other year. may not be known to the John Oldfield would probably ‘clean-sweepers’. I suppose the ultimate feat current members. With the cry ‘too hard’. “Giovanni entered all the would be to top all the runs, club’s policy – that if you are Supposing all the mate- track events and won them jumps and throws for which no longer a member they are rial was available, you would all,” said Richard you are eligible? not interested – their passing have to look at every entry, by “He is a good runner no Closest test of this all-round would go unnoticed. every member, and then com- question – better at distance. ability comes in the Patron’s Many of them were stal- pare all entries against finals He had good competition in Trophy contest every year. To warts in the makeup of the outcomes. the distance races but not in encourage complete all-round early character of the club Sorry Mercurio, we just the shorter ones. talent, should we consider and this should not happen to don’t have that resource – but “Over the years other good Keith Martin’s suggestions for them. it’s an interesting thought! runners have won all their the Trophy (Vetrun April 2016, Notices of two of these are I asked Barbara and Rich- track events – Irwin Barrett- no 490) to include a throw, and attached. Perhaps they should ard Blurton, organisers of our Lennard last year, David Carr cut some of the runs? be mentioned somewhere. track and field competitions, in past years. Then if we go to VW Cheers, Rob

Page 4 Vale In My View … Men should do it Ross before breakfast … Calnan ROSS had club number 142 having joined us in Novem- ber 1989, and ceased to be a member in 2011. Dr Calnan, described as an ‘inspira- tional and loving man who dedicated his life to the care by the Editor and wellbeing of others’ was mourned by a large family. The Vets who shared the Taking the McGillivray track with Ross knew him as a determined finger out and bustling sprinter, who LOOKING at back num- Exercise, of course! greatly enjoyed the camara- bers, I’m reminded that Trust me, I’m a doctor (SBS May 16) tested a sample derie of the club. in 2010 I urged blokes to of ordinary men and women to check previous, labo- take the prostate test. It’s ratory-condition, evidence that suggested men burn off never too soon to start. more fat if they exercise on an empty stomach. In con- Vale Good news is that the fin- trast, women burn more fat after eating. ger-test is pretty well dis- The programme’s sam- –are also expensive and use- credited. The PSA blood ple group worked out and less. Our bodies already Paul test is enough of a guide. proved the case. Reason is: produce anti-oxidants. Tests males have greater muscle showed that the drinks and Paper joy mass, and tend to burn carbo- smoothies produced an ini- Morrissey Another joy was the ease of hydrate first. So, if they have tial surge of anti-oxidants, ‘The Bishop of wading through paper copies eaten, they work off the carbs that stopped the body’s own of the Vetrun to check previ- from that meal. production of them! Bullsbrook’ ous 50km RRCs. I was able Women generally have less It meant that over a 24-hour to find the summaries, plus muscle, and burn fat first. period the body contained A colourful character, all the single event results, In the test group, they re- well below the required bal- Paul joined the Vets in 1975, by skipping through (mainly) duced more fat than the men, ance of anti-oxidants. Just as and obits for his Geraldton July editions, year by year. if they exercised after eating, with the protein drinks, the funeral included one from Yes, I know the online re- rather than before. excess intake is just a waste. the Shearers Social Club. sults service is great, fast, ac- I met him but once – and he curate. But for quick compar- Too much info? Four Corners was wearing the distinctive isons a pile of paper Vetruns On the same night (Mon- On the same night Four footwear for which he became still has much to offer. day May 16) the SBS show Corners (ABC) exposed the famous! David Carr provides tested the effectiveness of USA’s multi-billion dollar vi- deeper reminiscences: protein drinks for muscle- tamin supplements industry. building. Quite apart from the down- “Paul Morrissey was a reg- Out to play Conclusion? Waste of mon- right fraud committed by MY nostalgic wade through ular competitor in the club ey. some manufacturers, the pro- old Vetruns also found and ran marathons. He was Half the test group worked gramme showed even many some reader-rants about ‘a character’. out and drank protein mix- of the ‘genuine’ supplements bikes on our footpaths – or “He used to shear his quo- tures; the other half drank are useless. can we still say ‘pavement’? ta, tell his team they were placebo. All made exactly Some are even potential- Some ex-poms, especially lazy, and ride off on his bike the same improvement in ly dangerous, because the Londoners, will recall that in to burn some energy. strength and muscle-mass. dose contained in a capsule the olden days the ‘footpath’ Reason: they (and prob- or tablet is often excessive, “Never shy, he burst into was just called the pave- ably we) gain enough protein compared to the necessary, the hotel in York saying he ment. from a regular diet. Pouring recommended international had just run from Mundaring It was where your mum more into your stomach does standard units level. and advised the bewildered told you to stay: nothing – except add to your All of this has made me drinkers they were wasting “Don’t play in the road; urine and deplete your wal- question my own, modest, their lives. He made his run- stay on the pavement.” let! intake of supplements. ning shoes from old thongs I suppose it harks back to Anti-oxidant smoothies – Omega 3 would be bet- or tyres, with knitted up- even earlier times when the sold to ‘fight free-radicals’ ter supplied by eating more pers glued on. (They were no roads were unmade (places oily fish; magnesium should worse than the Dunlops we to empty the chamber pots?) come from leafy green veg- were all wearing ...) He of- and the bits by the side were on the dual-use paths they etables. fered to make a pair for Pat, slightly more navigable, and are now allowed on the I shall also investigate the but they did not become a safer. You were less likely to pavement with us runners, efficacy of the rest of my fashion item.” be kicked by a horse. walkers, stroller-pilots and, ‘cocktail’ – odourless garlic; And the Bishop of Bulls- presumably, skaters. Perhaps mum’s advice is zinc; and glucosamine. brook title? Bikes Anyway, rants about bikes outdated. What are you on? Why not “He did look like a bish- are as relevant as ever now. It’s safer for us to play in ask your own health profes- op, and the position was va- As well as being allowed the road. sional if you are just p-ing a cant.” fortune?

Page 5 Monday Saturday POINT Walter 8km time DISTANCE training with Get ready trial at Point Walter run by Where Jim Barnes; distances are set- Dick Blom for 32 years now, up and marked with a drinks for Worlds 6.00pm every Monday night. they’re table; there’s training help No charge! Contact Dick – and tips, plus stretches, all with Masters who is a very well-respected running advised by Jim – who is the ex-member of Vets/Masters club’s premier, 100-plus mar- coaching for details, at 1959blom@ MOST of us can benefit athon man. ozemail.com.au from running in company. See next column. The loneliness of the long- Sprints/Hurdles distance runner can pall. ECAC every Wednesday Jim Fortunately for Masters Tom Lenane is a very ex- there are lots of opportu- perienced coach and his ses- nities to train with other sions will include sprinting, members and here’s a cur- hurdling and starting block rent list. techniques. Normally this If you can add to this will be between 4:30pm and Dick list, please email me vfd- 6pm but Tom is happy to stay Blom [email protected] with until 7pm for any member details, including dates, who can’t get to the track early. Tuesday times, locations and distances involved. parkrun Middle Distance T&F – see website, and this * The club’s regular Tuesday Go online to parkrun.com Every Saturday 9am at page for coaching sessions. and Thursday T&F sessions for full details of the many WAAS GRASS CIRCUIT evenings are NOT shown here. For full parkrun locations in and John Dennehy is an ex- at Perry Lakes near Hockey details of these please check around Perth. This brilliant cellent coach specialising Club rooms; a circuit is set- the club website. concept offers a totally free, in 400/800m and will work up by Marathon club man 5km run, 8am every Satur- with you on key track ses- Jon Kappler. Friday day. There’s probably one sions. Starting time on Tuesday ROAD: 6am start most of the near where you live. Middle Distance night is 5.45pm, with a warm year, for an hour-long run or TRACK-based; Every Thursday, meet up, then the main session walk at various points along 3.45pm at the top car park at David Carr’s ‘Saturday which ends about 6.30pm. It Swan River from UWA to McGillivray Oval. Group’ meets weekly. amounts to about four or five Bassendean. Margaret Saunders is a 8am start – 9.45am finish at kms of speed work or inter- top AWA-qualified coach WAAS (the new track.) vals. and has State Records over Cost: $3.60 seniors – $6.50 John Talbot reports that an 800m/1000m/1 mile and others; pay at the door. informal Tuesday night Steeplechase. group meets at Kent Street, If the track is closed, Da- Cannington and Kings Park, vid notifies you by email and Saw Avenue entrance; both at Marg everyone meets at a nearby 6pm. Bennett ground. A more structured group “The sessions cater for run- are Perth Urban Runners Marg Bennett organ- ners of any age, over any dis- Your who run in various locations ises a programme every tance,” he says. Thursday on Tuesday and Thursday four months; her phone is “Programme consists of coach – evenings, also at 6pm. 9275 0169; email mbe37778@ intervals or repetitions over Marg www.Perthurbanrunners. bigpond.net.au distances from 40 metres to Saunders These out-and-back cours- com 400 metres.” Marathon/Half Marathon es can be run or walked, and All are welcome. Contact: 6am start, sharp! Every finishing at 7am. Winter cal- Wednesday [email protected] Saturday at McCallum Park, endar varies slightly differ- ROAD: Starting at the Mar- Taylor street car park. ently depending on the light Here’s a typical session: athon Club (Watersports Jim Barnes is our Marathon and security therefore. • Warm, stretch; Centre, Burswood) late af- Man having completed over The group usually go for • 10x100m – Walk back be- ternoon. At around 4.30pm 100 marathons. there’s usually a group run- breakfast afterwards. Here’s tween; ning from 15 to 21km. the March/April programme • 3x300m – Walk 200 be- Jumps tween; WAAS – 5:30pm every “It’s mostly slow, people June in the 60s age groups,” says • 5x200m – Rest 40 seconds Tuesday. John Bell. 10 Banks Reserve East Perth between; Dave Wyatt has coached “Starting around 5.30pm at 17 Bardon Park • 10x 30m – Uphill; Masters in jumps technique the same place there’s usual- 24 Garret Road Bridge Milne • 400m handicap; for many years. He will al- ly a group running 5 to 14km; Street • Steeples or extra sprints. ternate Long/Triple/High. and here are some regular ROAD runs early every Stay on for our track and July field competition to put your walkers too.” 1 Mends Street South Perth Saturday morning, mainly It’s rather disorganised ac- around the western suburbs improved technique into 8 UWA Hacket Drive practice. cording to the good doctor, 15 Banks Reserve East Perth and Fremantle, are co-ordi- with no specific start or fin- 22 McCallum Park nated by Dick Blom, who Throws ish. There are good showers 29 Bardon Park emails time and location de- Every Thursday at WAAS, though and a pleasantly well- tails weekly. Contact Dick to 6pm start. run pub to finish! August go on his list, at 1959blom@ Tom Gravestock is a highly Oh, another extra; third 6 Garret Road Bridge Milne ozemail.com.au experienced coach particu- Wednesday of the month is Street Or contact Paul Hughes larly with discus and shot, BBQ night. 12 Mend Street South Perth for more information, on but also hammer. He will Call John Bell for more 19 UWA Hacket Drive 0412 513348 or email not cover javelin and we will info: 9386 6975. 26 Banks Reserve East Perth [email protected] seek a javelin coach.

Page 6 First titles for Clare, Karyn Who’s CLARE Wardle has won her Walks first RRC with the excep- Karyn Tolardo took the tional time of 4:25 min/km Frank RWC title with a great time – similar to recent times by of 6:15 min/km. John Mc- Lisa Searle, although still Donagh made it three in a row well short of the best per- Smith? in the men’s event with 7:08 formance by the great Antoi- min/km, a slight improve- nette Shaw of 4:06. ment over last year. Walker Sandra Stockman was sec- numbers remain steady at 11 ond and it was good to see with two first-timers. new member Anna Bamber RRC champions 2016 – Kim Milestones this year were in third place. Thomas and Clare Wardle. both in the walking champi- Kim Thomas cemented his onship – Bob Fergie has com- hold on the men’s trophy, There were 31 finishers in peted 10 times and Jeff Whit- making it five in a row, equal- the road running champion- tam 15 times. ling Brett Roach’s record ships this year compared to Those certificates, the winning streak. Bryant Bur- 21 last year. Fifteen first-tim- medals and trophies will be man and Ross Keane took the ers included five new mem- awarded after the Racecourse other places. bers; Ann Anderson joining event on 24 July at the Mara- the club the day before the thon club rooms – refresh- first event! ments provided. Men RRC min/km Kim Thomas M40 4:04 Frank finishing the Bryant Burman M40 4:17 Women RRC min/km Men RWC min/ Mattagarup Run in 2005. Ross Keane M50 4:52 Clare Wardle W40 4:25 km INNOCENT enough en- Mercurio Cicchini M65 5:02 Sandra Stockman W50 4:47 John McDonagh M65 7:08 quiry from a newer mem- Kevin Johnson M55 5:03 Anna Bamber W35 5:02 Johan Hagedoorn M70 7:30 ber, but startling for some Wayne Bertram M50 5:12 Chris Pattinson W60 5:09 Pete Matthews M65 7:44 of us ex-Vets. Jackson Wong M50 5:19 Elisabeth Gerber W45 5:47 Bob Fergie M80 8:57 Fair enough: Frank hasn’t Milton Mavrick M60 5:19 Jeff Whittam M80 9:12 run for more than five years Bob Colligan M55 5:21 Liz Matthews W55 5:53 and although he is often on David Baird M70 5:24 Carolyn Stephens W60 5:57 Women RWC min/km the Sunday scene, camera Eamonn McNulty M60 5:32 Silke Peglow W45 6:15 Karen Tolardo W50 6:15 at the ready, the occasional Brian Bennett M65 5:42 Robyn Dunlop W40 6:26 Wendy Farrow W45 6:51 walk doesn’t lift his profile Jeremy Savage M40 5:48 Joanne Burman W35 6:30 Elaine Dance W65 7:35 much. Bob Schickert M70 5:49 Kelly Underwood W35 6:45 Lynne Schickert W70 8:13 But, the conclusion of this John Talbot M65 6:17 Sarah San W40 6:54 Sarah Ladwig W65 8:14 year’s 50km RRC prompted John Pellier M75 6:53 Ann Anderson W60 7:10 Joan Pellier W75 8:56 a re-examination of one part Greg Wilson M65 7:21 of the remarkable career of Frank Price M65 7:59 this club champion. He has completed the 50km challenge only once, Record field and that was at age 45 in ALTHOUGH parts of the 1987, the first year of the course were flooded dur- challenge. ing the preceding week by He set a decisive mark. high tides and runoff from Frank’s average per km heavy rain, this year’s events time was 3 minutes 35 sec- were run in perfect blue sky onds, a record stood for 11 weather. A record 195 enthu- years. Chris Maher finally siastic runners and walkers, took a second off it, in 1998 including 49 visitors, fin- – and that record stands to- ished the events. Many run- day. ners were using the events RRC Fastest times as a final tune-up before the Chris Maher 3.34 (‘98) Perth Marathon. RRC 25 km, RWC Frank Smith 3.35 (‘87) Runners had the choice of Dave Scott 3.37 (‘87) four distances: 25km, 15km, 15 km John Pressley 3.40 (‘89) 10km and 5.3km. Walk- River – stay away from 29 May 2016 ers had the choice of three Colin’s new stadium! Director – Mark Hewitt men’s; Clare Wardle, Sandra distances: 15km, 10km and Stockman and Anna Bamber 5.3km. With the construc- Sixty-nine starters com- Hagedoorn, Lynne Schickert, 1-2-3 in the women’s. tion work at Crown Resort pleted 25km; nineteen did the John Bell and Joan Pellier all 15km walk: Robbie Prin- and the new Perth Stadium 15km walk. completed the 15km walk. gle, John McDonagh and Jo- in full swing, including the Representing the club’s se- han Hagedoorn were 1-2-3 Well done! I bet the Pelliers pedestrian bridge across the nior statesmen and women in the men’s; Karyn Tolardo, compete for the Vegemite at Swan River to East Perth, (70 or over): Wendy Farrow and Elaine there were two early detours breakfast. David Baird, Bob Schick- Dance were 1-2-3 in the wom- to sort out the field and make 25km: Stuart MacKinnon, ert, Peter Bath and John Pel- en’s. it more interesting! Bryant Burman and Kim lier did the 25km run; Johan Many thanks to our won- Thomas were 1-2-3 in the derful helpers.

Page 7 Pt Walter 3Ps How results are made 10 April 2016 Directors: N. Miletic & G. Castensen

Gail

16km Run The Go-Pro camera checks Hamish McLeod M40 1:13:13 your finishing order; make John Allen M55 1:13:30 sure it can read your number Steve Hossack M55 1:14:30 as you enter the chute. Lisa Searle W40 1:15:20 8km Run Paul Mitchell M45 33:14 Russell Smith M50 38:33 Show us Frank Gardiner M65 38:53 Don’t do this! 5km Run Lachlan Marr M55 20:15 your Greg Vander Sanden M55 21:06 number Jim Klinge M65 21:41 HOW do you think the Graeme Dahl M65 21:58 Sunday results are sort- 16km Walk ed and presented to you Ian Carson M60 1:51:58 each week? Magic? Johan Hagedoorn M70 2:03:31 No, it’s all down to a team 8km Walk of volunteers who spend Elaine Dance W65 1:02:43 many Ianhours sorting and 5km Walk keying. Marg Saunders, Karen Tolardo W50 30:17 Mark Hewitt, Christine and Don Pattinson and Hamish Mcleod are the main team Deepwater Point members. They are support- 22 May 2016 ed by a diverse cast of mem- Director: Ian Carson bers at the recording table each Sunday. Marg points out that the current team consider themselves very lucky. “In the past members like Gillian Young, and Lorraine Lopes, did the whole job on their own!’ You can help the team be Naming and shaming – this shows how NOT to wear your accurate by keeping in finish- club number! ing order in the chute. 15km Run Below, Priscilla is always ready to smile for the camera. MOST important Bjorn Dybdahl M60 1:06:00 Wear your number – on the Peter March M55 1:06:35 front! 7.5km Run Don’t put it on the side of Bernadette Benson W45 31:35 your shorts; or the back; or Graeme Dahl M65 33:38 cover it with another top. Nicki du Plessis W45 34:38 (If you must wear one, John Allen M55 35:07 whip that raincoat off as you Sandra Stockman W50 35:44 approach the chute!) Marg: “The best/worst line 15km Walk I’ve heard, when I asked a Peter Ryan M65 2:09:00 runner about their missing 7.5km Walk number, was – ‘It’s in my Johan Hagedoorn M70 53:58 pocket.’ Unfortunately our Janice Bertram W45 56:06 camera doesn’t do X-rays.” Elaine Dance W65 56:11

Page 8 Coming or going? This start always brings out Nedlands RRC my inner-anarchist. I’m 15k/RWC 10k Uni always hoping Gary will 15 May 2016 have the two packs facing Director: Gary Fisher each other for the off ... Left: Sandra Stockman; below left, Denise Viala and Mike Hales, walking Results in brief … nowadays but looking happy with it. Below, Gary some newer faces: 1495 is Ann Andersen; 1496 is Sasha Zarebski; 1230 is Sam Farman. Bottom pic, by Vic Beaumont, puts faces to the back-view of 15km Run the up-river starters! V28 55:48 Kim Thomas M40 55:51 Bryant Burman M40 1:02:40 V1 1:05:03 Clare Wardle W40 1:05:05 10km Run Paul Mitchell M45 44:43 Kim Cook W40 51:06 5km Run Jim Klinge M65 21:32 Mark Dawson M55 22:14 Paul Hughes M60 23:04 Kim Chandler W55 23:18 15km Walk Irwin Barrett-Lennard M85 1:56:29 Peter Ryan M65 2:11:47 10km Walk Karyn Tolardo W50 1:04:02 Marie Fitzsimons W50 1:05:45

Page 9 10km Clare cleans-up Clare Wardle’s winning streak started at the 10km Track X-Pagoda Run Handicap and continued 10 days later when she was first April 24, 2016 woman home at the Weir Run. Director: Jackie Halberg She’s pictured here with first man at the Weir, Kim Thomas. Lisa Searle It was once again a perfect night for this event, no Track Handicap wind and cool. Unfortunate- April 21, 2016 ly with the Nationals being Directors: Jeff and Dorothy held later this year we had a Whittam smaller entry than usual, but this in no way affected the Our thanks go to all who quality of the field. came along to help. Without At the start of the last lap you we could not run the it looked as if Milton had the event. The BYO barbeque trophy in his hands but a blis- attracted about a dozen to tering last lap by Clare took linger on a bit longer. it away from him. Or was it See you all again next a case of Milton being a gen- year, tleman and allowing ladies Dorothy and Jeff first? Clock H’cap Actual Posn 1. CLARE WARDLE 65:14 23:49 41:25 1 2. MILTON MAVRICK 65:28 14:59 50:29 11 3. KEITH MILLER 65:34 19:30 46:04 6 4. BRUCE WILSON 65:59 20:11 45:48 5 5. TRISTAN BELL 66:19 24:01 42:18 2 6. JOHN TALBOT 66:30 5:56 60:34 15 7. FRANK GARDINER 66:47 20:08 46:39 7 8. KEITH HILL 67:02 23:32 43:30 3 9. KAREN GOWER 67:25 17:15 50:10 10 10. GILLIAN YOUNG 67:39 15:42 51:57 12 Results in brief … 11. BOB COLLIGAN 67:57 18:49 49:08 9 5km Run 12. ROCHELLE AIREY 68:23 16:08 52:15 13 Brett Roach Lachlan Marr M55 19:44 13. JOHN FISHER 68:48 20:16 48:32 8 Giovanni Puglisi M65 20:43 14. ROSS KEANE 70:26 24:54 45:32 4 Graeme Dahl M65 21:43 15. MAURICE CREAGH 70:58 15:59 54:59 14 “Why the X-PAGODA Jim Langford M70 21:50 run?” I hear some of you ask. sheds, trucks and other ‘stuff’ Keith and Alan. A special “This goes nowhere near the 10km Run Brett Roach M45 38:23 that identify a construction thanks to Sandi and Brig, Pagoda restaurant along the Bjorn Dybdahl M60 44:07 site. who calmly and efficiently Kwinana Freeway.” Clare Wardle W40 47:54 The path around the Bur- handled the large numbers of Well it did some years ago, 15km Run swood complex is getting visitors and to our wonder- but the increasing concern busier each year, and with ful members who set up our with road crossings brought Hamish McLeod M40 1:01:29 Kim Thomas M40 1:03:41 our current numbers, the morning tea, and to those of about a change of course. The safety factor does concern me you who helped me organise name ‘The Pagoda Run you Bob Lane M65 1:04:43 Lisa Searle W40 1:09:45 a bit. I may look at making a the start/finish area. have when you don’t have few changes for next year. And of course, thanks to a Pagoda Run’ seemed too As usual, many thanks our runners and walkers. ditions were good, and many long, hence the title ‘The X- to my wonderful helpers, There were many spirited Pagoda Run’. of you enjoyed the scenic sec- some new, some experienced performances. Without you It was great to welcome 178 tion near the new stadium. hands – Ray, Neil, Frank, Da- what would I do on a lovely athletes, including 60 visi- Pools and waterfalls almost vid, Pat, Sean, the two Syl- Sunday morning! tors, to this run. Weather con- made up for the cranes, vias, Ralph, Margaret, Karen, Jackie Halberg

Page 10 Safety Bay March 27, 2016 Directors: Elaine and John Dance

JOHN and I would like to thank all our helpers for the run, including those that Aquinas were not rostered to help but 8 May 2016 gave up their time so others Director: Lachlan Marr could do the run. Also – we appreciated ev- 10km Handicap eryone turning up on Easter Run time Hcp act Sunday. Kim Cook W40 1:08:14 14.39 53.35 Fortunately the terrible Paul Burns M40 1:08:37 26.50 41.47 weather we had on Saturday 5km Run soon dispersed and we had Bjorn Dybdahl M60 21:41 a cool but fine day. No one Peter March M55 21:42 was brave enough to go in the Jim Klinge M65 21:56 ocean though! 5km Handicap We had 50 members and Walk time Hcp act 54 visitors, mostly from the Joan Pellier W75 44:30 2.52 41.38 Rockingham parkrun. Rosa Wallis W70 44:51 3.42 41.09 We would like to thank Ray Hall M80 45:23 6.53 38.30 them all for joining us and Johan Hagedoorn M70 46:06 11.25 34.41 swelling our numbers. Their support was very much ap- Weir Run preciated. Weir Run 1 May 2016 Everyone enjoyed the sausage sizzle afterwards; even Brief results … Directors: Sean Keane and Scott Neil McRae though it wasn’t quite tradi- 5km Run tional fare for Easter Sunday! John Ranger M45 20:14 The $54 I received from the Bjorn Dybdahl M60 20:52 sausage sizzle will be donated Giovanni Puglisi M65 20:55 to Guide Dogs for the Blind. I 10km Run RRC will put the receipt on the web Kim Thomas M40 35:45 page when I receive it. Scott Tamblin M35 35:47 Once again thanks to all Clare Wardle W40 40:56 who took the time to come 5 km Walk and join us and we look for- Karen Tolardo W50 29:15 ward to seeing everyone back Ian Carson M60 33:10 again in 2017, in November. Wendy Farrow W45 33:29 Elaine and John John McDonagh M65 33:31 Brief results … 10km Walk 10km Run Time Marie Fitzsimons W50 1:06:38 Paul Burns M40 39:30 Don Pattinson M60 1:16:08 Paul Mitchell M45 40:21 Peter Ryan M65 1:24:21 Lachlan Marr M55 42:21 Mike Hale M65 1:26:08 5km Run Time John Bell M70 1:26:09 Mick Francis M55 22:31 Bjorn Dybdahl M60 23:17 Bruce Wilson M70 23:42 Carol Bowman W60 26:17 I thought flag-snatching was a test for polo-players? Scott 10km Walk Time Tamblin, just ahead of Kim Thomas at this stage, signals Karen Tolardo W50 1:08:30 right. Frank Smith took this picture, and caught Jim Langford at the same turn. 5km Walk Time Pete Matthews M65 36:35 * Good news for Jim; suspected stress fracture that saw him Andrew hobbling at Nedlands is a lesser problem. Cuthbertson M55 39:29 Top, the start was captured by Vic Beaumont. Su Lloyd W60 40:45

WELL, a lovely morning, no 10km Run Time wind, a bit humid and all Joondalup Tony Smith M45 37:58 went well. Despite the road April 3, 2016 John Allen M55 44:36 closure of the freeway south John Ranger M45 44:43 Directors: Denise and Mark Dawson M55 44:46 and Joondalup Drive with Pierre Viala Hodges, we had a good turn- 5km Run Time out; 102 competitors, includ- Graeme Dahl M65 21:25 ing 22 visitors. Kim Chandler W55 23:05 Many thanks to my won- who kindly said “bonjour” to 10km Walk Time derfully efficient helpers, Pierre’s brother at the 10km Janne Wells W45 1:11:58 Jim without whom the run would turn. He was very pleased to 5km Walk Time not eventuate, also thank you be made welcome. Karen Tolardo W50 32:42 {merci} to all the competitors Regards, Denise John McDonagh M65 34:15

Page 11 DURING the winter, it John Bell continues scan- seemed unlikely that I The time is out ning the press for health would be running at all of joint; O cursed stories that might affect in 2016, let alone a mara- our members. He points out thon. The calf injuries that spite, That ever that he does not necessar- had plagued me for six I was born to set ily endorse every piece we years would not go away. it right! reprint, nor the views of Dry needles, revised or- every writer. Regarding the thotics, weekly sports mas- Those lines from Ham- following, John says that sage: and still the problems let might be every run- some aspects of the Amish persisted. It led to the deci- ner’s lament. lifestyle have the potential sion in early February to stop England had a hot sum- to affect overall health and racing. What I meant by this mer last year and it heated was to stop trying to run fast up a Midsummer Night’s wellbeing. (by my standards) with regu- Dream for John Oldfield. lar speed work. I would, from He and two other poms that date on, just ‘run for fun’. might take on the world in long run, but my spirits were Why Long, slow distance would be Perth and try for the mara- lifted by the wonderful sight the motto. thon team gold? Well, that of Christine, with some more Don’t The Training started for the became Much Ado About high fives and a snatched Shakespeare Marathon. It Nothing. kiss. Round we went again, Amish Get was less than two months But John remains fo- but in the two hours since the away, a period that included cussed on the Worlds’ last time we passed this way, a three-week visit with my marathon. To prepare, he’s the hills had, Measure for Cancer? A recently published ever-extending family in planning 50km ultra in Measure, become not only study from the US jour- Australia. late June; and this month bigger, but much longer. I nal Cancer Causes and Six weeks really is not (April 2016) he ran the was still going reasonably Control (April 29, 2016) enough to convert from a Shakespeare Marathon at well, and feeling good. showed that Amish people 3000m runner and steeple- Stratford-upon-Avon, the The second lap is some- have virtually no experi- chaser to a marathon runner, (supposed) 400th anniver- what longer than the first, ence with cancer, and are but it would have to do. The sary of the death of the with the turn on to the Gre- believed to be the healthiest training had gone well by great bard. enway coming with still six people in the United States. mid-April, so I was feeling miles to go. Shortly after that A team of researchers fairly confident as I gave my ergy for the difficult last few the wheels came off for me. from the Ohio State Univer- loyal, ever-supportive wife kilometres. The Shakespeare I had been running for a ki- Christine a kiss from the mid- is a brilliantly organised sity originally published a lometre or so with a sprightly study on this population to dle of the start chute in Strat- event, with marshals seem- young thing dressed all in ford’s Church Street. ingly at every few hundred examine whether the lack of pink – hair bows, top, shorts, conventional medicine will The siren sounded. We metres, and water stations socks and shoes were differ- didn’t move; but, eventually appearing almost before the lead to higher cancer rates in ent shades of the same co- them, but they came to an in- I stamped on the mat at the last one had disappeared be- lour. She was on for a PB, she start line to make sure it rec- hind you. As I pass the sign teresting discovery. thought, and was running Researchers found that ognised my chip and loped telling me a water station is very well. It lifts the spirits off down the road. ahead, a Shot-Blok comes the Amish have significantly chatting to another runner, lower cancer rates than other Historic location out of the waist belt pouch to particularly for an old man replenish the minerals used, people. Therefore, they de- Stratford is a lovely place chatting with a young thing. cided to investigate their way ready to wash down with the to run. The circuit around the “OK,” I said to her, “I’m of life and dietary habits in water ahead. Shot-Bloks are centre of this beautiful town only holding you back, so off order to find out the reason thoroughly recommended; I is always lined with enthusi- you go. Good luck for your for it. find them much easier to ab- astic support; a great start to PB.” According to Naturalnews. sorb than gels, and they are the And off she went, leaving com, they found out that the Winter’s Tale – just also much less messy. me to my aches and upcom- Amish people do not drink, As You Like It. Uphill and down dale is ing blisters. “The Phoenix After a 2km circuit of the smoke and are not sexually the best way of describing and the Turtle”, I thought town, and passing Christine promiscuous, so they sup- the next 12km, with one of to myself, trying desperately with high fives on a bridge, posed that these lifestyle the inclines in particular be- not to admire the pink shorts we all ran out into open coun- factors are crucial for the re- ing fairly taxing. ahead of me. try. duced cancer cases. “This is going to be a real The next 8km were hard They also examined their At least, most of us did. By sod on the second lap,” I this stage a few were already work, but eventually the hard work, as most Amish said to the chap I was run- river appeared on my left, the people did jobs which re- walking. Also, unbeknown ning with. His grunted reply to me, at the back of the finishing park on my right quire hard physical labour, indicated there was no way and I heard the cheers, saw like construction, farming field was a group of Morris he was going up it twice: “13 dancers who were dancing the gantry ahead and heard and other production jobs, so miles is enough for me.” the ever-faithful wife encour- the half marathon! What a they spend their days build- After the nine-mile marker aging me with 50m to go. ing furniture, or producing Comedy of Errors. we turned on to the ‘Green- “Think of the photo on the crops or other useful goods. The marathon at Stratford way’. This is an old railway line, King John,” I thought, In this way, they are always is a two-lap course, so I knew line, pleasantly flat and made but more than that, a quick in shape and in perfect I would be feeling the vibes of compacted limestone, tak- check of the Garmin showed health. again as I saw Christine after ing us back into Stratford the time was still under 4h20. about two hours (my target where the ‘one-lappers’ left 4:20:25 was the official finish What they eat time was 4h20 to 4h30). us for their finish sprint. time: Moreover, these people For now, I was trying to We hardy ones turned left grow and raise their own hold the pace back at 6-min- to do it all again. It always All’s Well that Ends food by themselves, so their t ute kilometres to conserve en- seems a difficult point in a Well. organic food, fruits, milk,

Page 12 KAREN and Peter March “I am very diligent about are two of the club’s most strength training. A typical consistent performers. It’s a week is like this: rare Sunday when you will Mr and Mrs Dependable not find them pounding out Monday the ks, somewhere near the Upper body weight session, front of the pack. calf/achilles strength, core Since joining MAWA in strength, hamstring strength, 2004 they have each made balance strength. Finish off tremendous improvements with 15min yoga session. To- in performance. tal 90 mins. For some years they domi- Tuesday nated the ‘his n’ hers’ trophy 10km hill run. Cool down at Darlington, where the stretch. Dick Horsley award goes to the couple with best aggre- Wednesday gate result. 30min bike session, 15min Karen March has 50km vic- yoga session. tories to her name. As a W45 she won it in Thursday 2009 with an average 4:32; 10.5km tempo run. Cool and again a year later with down stretch. 4:48. Friday – as Monday. “I was running around 55- 56 minutes for 10km when Saturday we joined, and Pete was Long run at Woodman about the same for the first Point; anything between 16- few runs. 24km “Now he has a best 10km Training with a partner is a great aid and incentive. “Now Sunday – club run. time of 40:03, and mine is 44. that Pete is much faster than I we start our morning “We set those in 2014 when training together. As we progress through the run he takes “Pete does the same run- we were marathon training off and I follow.” ning sessions, no bike, and we and putting in about 100km follow similar strength train- a week.” ing sessions.” stances allowed Pete to get their family they migrated some regular training in.” from Hull, Yorkshire, in 1987 Championships Peter has always worked in with two young sons. As “We will be at the World the gas/oil business and for kids they had lived on the Championships in Perth but many years his job was locat- same housing estate and ‘got are not planning to do any ed in the north-west. A shift together after High School’ track competing. We intend to to more local work allowed when Peter was 19, Karen 17. compete in the cross country more time for running. Karen Arriving in Perth they first and longer road runs. also works, as an education stayed at the Graylands Mi- Peter and Karen both ran on assistant. gration Centre, where they the track in the early days but “I was 37 when I decided were one of only two English- became prone to injuries. to get fit. I joined a local gym speaking families. They prefer distance run- and started walking, became Things seem to have ning, Karen’s favourite event bored with that and would worked out well. being the 6-inch Marathon, at walk, jog. “Ben, our eldest, is working Dwellingup was my favou- She says Peter caught up “That led to running slowly in the gas and oil industry and rite “until my feet became so with her “When he stopped and a work colleague told me he has been married to Kitty painful over long distance! drinking beer the night be- about the Masters. That was just over a year,” says Karen. Now it’s a half marathon, fore the club run!” it!” “Joe is the younger son. He preferably on soft bitumen or “No, really we both be- is a physiotherapist, living bush. came more serious and began Migrants in Hong Kong for the past “Pete’s favourite is the Dar- to think about training and Sick of the weather and six and this year opened his lington Half, and any distance diet; and working circum- seeking a better lifestyle for own practice in Central Hong up to half marathon.” Kong Sports Clinic.” Finally, I went hunting for Joe’s profession has become compliments! food, which makes them ex- apt for his parents, though “Can’t imagine life without The Amish tremely healthy and not sus- neither suffers too much from the Masters,” said Karen. from P12 ceptible to modern diseases, injuries. “Great camaraderie, many such as cancer. vegetables, meat are obtained laughs, amazing stories, in- in organic procedures, and On the other hand, we Training spirational people and won- contain essential nutrients, spend our day in the offices, “I do have hamstring tendi- derful friends – our extended enzymes, minerals and vita- breathing polluted air, con- nopathy, caused by my early family!” mins. suming GMO junk foods, fast efforts on the track days, and And of course... In this way, they consume foods and foods and drinks I have being dealing with that “The Vetrun is the eyes natural and healthy food only, full of chemicals, and taking since 2007. Plantar Fasciitis is and ears of our club, keep- which contributes to their ex- numerous medications. another long-term issue. Pete ing members informed on cellent health condition. It is more than clear which has ongoing Achilles issues. happenings within the club. Even though their secluded lifestyle is beneficial, and “We do specific strength Gives us informative articles life may be criticised by many, which one quickly leads to training on our weaknesses on health, well-being and the Amish people lead simple deterioration of health. and having our own physio amusing anecdotes. Pete and and healthy lives, consum- Source/Reference: is very advantageous! Joe I really look forward to our bi- ing clean and healthy, organic www.getholistichealth.com n makes videos for us to follow. monthly edition.” n

Page 13 LUCKY me! I won a lot- tery entry place to run in Tokyo’s 2016 Marathon. The Tokyo marathon is Snow time now part of the big six marathon majors, with 35,000 en- trants. The others are Boston, in Tokyo New York, Berlin, Chicago and London. You need to be fast for Boston, or lucky in the lotteries for the rest. Good luck! On the day of departure, the temperature in Perth was 34 celsius and it was similar in Singapore, but as we flew into Tokyo’s Haneda Airport John with his finishers towel at 6.15am local time, the cap- –never leave home without a tain announced: towel! Above, the swastika- “The temperature is two shaped course; below, high- degrees celsius – with light tech tracking for runners’ snow.” performances. Once through customs and immigration I stared blankly at a chart of rail lines. This became my normal behaviour in Tokyo: staring blankly and not understanding a thing! I shuffled along and found a stand for an Express bus to Shinjuku. Magic! That’s where I want to be. After the bus ride, mainly through an underground tun- nel, we popped up in Shin- juku alongside the world’s largest train station. With 3.6 Swastika course million passengers daily, it’s a The map of the course looks busy area. by John Talbot a bit like a swastika. It was cold and after a num- Starting in the west, we ran ber of mistakes and wrong for roughly 5km. This was turns (thank goodness for the park then the elevator to of course, so I put on tights, about where I caught up to wheels on luggage) I found floor 45 where there is a view- double long sleeve thermals, and passed a 5½ hour pacer. my unit about 2.5km to the ing area. gloves, throwaway coveralls We then turned down the west. I had booked accommo- I enjoyed fantastic all round and hat. I left the unit about side of the Imperial Palace dation to be close to the start views of the city and down on 7.45am, carrying a bag of and Gardens, Tokyo Tower, and it turned out to be ideal, the nearby Park Hyatt (where clothes to the baggage drop and Kokyogaien Garden only a five minute walk from the movie Lost in Translation for the finish. Plaza to 10km, then south for my gate for the start. was mainly shot), and even We had been told in the 5km and back up to Ginza out to snow covered Mt Fuji event info that security Shockhiku Square. Once seen ... some 100km away. After a few hours’ sleep I wouldn’t allow opened drinks Then we ran past Asakusu It was bright and had or even packaged drinks of Kaminarimon, the entry gate set off with my host, Hatchi, warmed up to 10 so I decided to pick up my race pack from more than 250mL, but there to Sensoji Temple – the oldest to have my last pre-marathon were still people complaining in Tokyo, dating from around the Marathon expo at the far run. side of the city. when challenged by security. 628 AD – with the last leg go- Once we got to the expo I No running here! I moved into the holding ing south west out over canals went to collect my stuff and The plan was to go to an- area and spent an hour and to Ariake and Tokyo Big Sight as Hatchi was not allowed in other nearby park, Shibuya- a half in the cold, sitting on expo finish area. All the road we arranged to meet at the Ku for five or six kilometres the kerb, shuffling around surfaces were good bitumen. exit. but as I went through the and chatting with other run- There was polite applause To this day I have never park’s entrance, the gatekeep- ners while we waited to start. from the crowds all the way, seen him again! er followed me, calling out There were no toilets in the with music, bands, danc- After searching back and that I must not run, as it was holding area, so as soon as we ers, and hundreds of people forth several times I had to a shrine. I moved further out started walking towards the standing with bags to collect bite the bullet and make my to Yoyogi Park and ran a bit, start line, everyone wanted to every piece of litter along the own way back to base, stop- got lost, and ended up doing go. I joined the queue. way. ping off for noodles and 10.5km. All through the run I felt I took off my warming comfortable and managed an dumplings at one of the nu- Saturday was a rest day, overalls and set off to run merous café/restaurants. and I spent it slowly wander- even pace, despite hold-ups at with two long sleeve thermal drink stations. ing tourist style and eating all tops, tights and gloves, plan- Warming up... day. I was sure I would get It was about three degrees ning to throw a layer when I through under my target five- when I left the unit on Friday Race day warmed up. hour mark, but was undone morning to visit the towers of It was Sunday 28th and I didn’t! I ran all the way in near the end by a few bridges Tokyo Metropolitan Govern- started with a breakfast of rai- all my layers and never felt crossing canals– and ended in ment, an easy walk through sin toast and tea. It was cold, too warm. 5:01:40!

Page 14 SAND running works quicker than a slower run- your ankles and calves, ner.” but slows you down. Surface tension “The softer the surface, the What’s the best No matter the type of run- slower the speed – generally ner you are, your body makes speaking – that you’ll run,” surface to run on? adjustments, sometimes un- says Michael Lynch. “Sand is consciously, for different sur- an unstable base and doesn’t faces it encounters. Here are give you any push-back. a few of the pros and cons of Your spring is being dis- surfaces you’re likely to en- sipated because the sand is counter. shifting under your foot. You don’t get anything in return Gravel Dr John Bell’s opinion: Dirt is really good to “This is not a comfort- for your effort, which is what run on – ie the 4km track around Ascot Island. makes it so challenging.” able surface to run on,” Lynch says sand running Bitumen is a whole lot better than concrete. Lynch says. “You often feel it is good for you because We run and walk too much on man-made through the shoe, and it will it works your ankles and surfaces. Rough ground helps condition the destroy the shoe a lot quicker.” calves. Your proprioceptors, position sense organs in our ligaments and Even more than sand, it the sensory receptors that re- tendons. shifts and slides underfoot spond to position and move- Aspects of this article (sponsored by The and requires a lot of effort to ment, are working extra hard Athlete’s Foot) are worth reading. remain stable while running. to keep you stable, which has strengthening benefits for the Treadmill hips and core. A treadmill deck offers “The downside is that Trails ly heavier, has more padding reasonable shock absorption, and is well supported, and beaches tend to have a cam- Between yielding grass/ Lynch says. It’s an easier sur- that helps keep your ankles, bered surface that rolls down sand and rock-hard bitu- face to run on and you don’t towards the water,” Lynch men/concrete, there are dirt knees and hips aligned cor- have anything getting in the says. “This puts a lot of later- trails and tracks. rectly,” he says. way of your running, such as al pressure on the knees and “The downside is that trails “A good start to finding gutters, debris or other peo- ankles. Unless you are used usually have twists and turns the right shoe is to match it to ple. But it requires a slightly to it, excess sand running can and can be uneven, but in the shape and curve of your different running action, be- have its downsides and you terms of the surface they are foot. Most people tend to buy cause you don’t have wind need to watch for signs such more forgiving than running a shoe on the basis on how resistance to contend with. as discomfort and act accord- on the road,” Lynch says. it looks, and there’s nothing “One school of thought ingly.” Plus, there’s nothing like wrong with that, but at least suggests that to match the a trail run to really relieve try and buy one that match- same effort to an outdoor Road stress and free your mind. es the shape of your foot as run, you should increase the Bitumen and concrete One of running’s biggest well.” treadmill resistance slightly,” surfaces are the opposite to selling points is that it can be * Sponsor plug! Lynch says he says. “For example, to run sand, says Lynch. Concrete done pretty much anywhere. high quality shoe retailers such a five-minute kilometre on is super hard and you get a It’s an incredibly time-effec- as The Athlete’s Foot, which has a treadmill you’d raise the lot of spring-back with each tive, versatile form of exer- developed its own technology speed to 12.7km/h instead of step because it doesn’t move. cise. All you need is a pair of called Fitzi, will consider your 12km/h to match the wind The flipside is that that sends decent shoes and some ap- foot shape and how you roll your effect.” Another way to even enormous impact through propriate kit and you’re set. foot when you run (over-prona- out the wind difference is to your ankles, knees, hips and Well, almost. tion or under-pronation). It all put a slight gradient on the spine. You don’t always get to helps to make a better-informed treadmill. “Because of this you choose where you’re going shoe choice. There are also differences wouldn’t want to do a whole to run. So this very selling Spring time in the way your foot interacts lot of running – no matter point – that you can do it any- with the surface. “On a tread- how good you were – on con- Given our calves are de- mill the road is getting pulled where – can become a hazard signed like a spring and as a crete,” Lynch says. if you’re not aware of the ef- out from underneath you and store of energy, how we use fects on your body of running that is not the same as you that spring makes a big dif- Grass on different surfaces. Each hitting the road and pushing “If I was just starting a ference to our speed. surface can require technique off a stationary surface. It’s a running programme or I There are three types of adjustments, and some sur- slight difference in technique, running styles – heel striker, hadn’t been doing a lot of faces are simply better than but I wouldn’t get hung up mid-foot striker and fore-foot running lately, I’d choose others. about it. The treadmill gives striker. grass as my preferred sur- Runners get a lot of spring- you some great training op- Good technique is usually face,” Lynch says. “Early back on bitumen, which has tions; it’s good for interval associated with mid to fore- in the season track runners enormous impact on ankles, work and it takes away the foot striking, or creating a start on grass, or if they’ve knees, hips and spines. distractions.” had an injury they go back to whole-foot approach to land- grass, to lessen the impact of Get fitted ing, because it is the most Michael Lynch is a Sydney- the shock forces through the Tied to that is the issue of efficient way of generating based national masters track body when they run.” running shoes. Factors to speed. champion and personal train- er with a masters degree in ex- Grass can get slippery consider before buying in- “As the foot hits the ground ercise and sport science. when wet, and when it’s too clude not just the surface you it tenses, and as it leaves the long or thick can feel a bit like typically run on, but your ground it releases and pro- Sponsored by The Athlete’s running in sand, which can biomechanical profile and pels you into the next step,” Foot, source of this article create instability. Generally, ability. Lynch says. “The faster you by Pip Coates (Feb 2016) is: however, it’s in a pleasant en- “The average person is are running, the more you www.executivestyle.com.au/ vironment away from traffic looking for comfort in a shoe. will use that spring. You will whats-the-best-surface-to-run-on- and other trip hazards. That means one that is slight- transfer to the big toe much gn3znp#ixzz47C4ur520

Page 15 Be there – or contact your director HELPERS to make other arrangements! 5 June vid Roberts, Alan James, Lisa Around Herdsman Searle, Tony Bart, Wendy Grace, Simon Coates New members – Welcome! New members are flocking to Masters and this month we reached an all-time high of 600 senior athletes enjoying the Paul club on road, cross-country, track and field. 1460 QUINN: Conor M40 1477 MOXEY: Louise W40 1461 McLEAN: Paul M60 1478 TSENG: Christina W55 1479 KINNEEN: Brian M50 1480 STOLP: Daniel M40 Race Director: Rod Hamilton 1481 VAN DER MERWE: Chris M55 – 0428 940 089 1482 JOLLY: Damo David Scott, Karyn Frost, 1483 PAYNE: Cath Keith Miller, Ian Carson, Sofia 1484 DENNISON: Gerry Carson, Dave Allmark, Mar- 10 July 1485 SCHMITT: Clemens M50 gery Forden, Theresa Howe, Club Half Marathon 1486 PARKER: David M40 Aub Davie, Sandra Stock- 1487 KELL: Jason M40 man, Sue Hamilton 1488 MEREDITH: Steve M35 19 June 1489 HEARNE: Jackie W50 Mill Point Road Meghann 1490 BILMAN: Jeff M40 1491 DAVIS: Judy W50 1462 BLAKEMAN: Meghann W35 1492 CRONIN: Sandra W50 1463 BLAKEMAN: Murray M40 1493 DI BIASE: Anthony M40 1464 BURNS: Paul M40 1494 GRACE: Wendy W60 1465 ANG: Gin M50 1495 ANDERSEN: Ann W60 Race Director: Jim Klinge – 1466 HUSTON: Jonathan M50 1496 ZAREBSKI: Sasha W35 0408 501 814 1467 ROMANCHIK: Volly W30 1497 MILLER: Dawson M50 Sarah Ladwig, Delia Baldock, 1498 ANDERSON: Geoff M60 Maxine Santich, Ray Attwell, 1499 DAVIES: Wayne M45 Roma Barnett, Ray Barnett, Race Director: Milton Ma- Merv Jones, Lorna Lauchlan vrick – 9227 1559 17 July Les Bruyns, Tamara Al-Hashi- Whiteman Park mi, Jane Elton, Phillip Smith, Janice Smith, Kim Thomas, Special Monique Thomas, Simon welcome Mort, Stuart MacKinnon, Jenny; Rebecca MacKinnon, Kem she reads Hassan, Melissa Hassan, Jim Vetrun! Barnes, Tina Franklin, David Adams Julie 26 June 1468 AUDSLEY: Jenny W55 Bardon Bash Race Directors: Brian & Mar- 1469 WEBER: Karl M45 1500 WALTERS: Julie W50 garet Bennett – 9275 0169 1470 MORGAN: Chris M40 1501 CLEMIE: Judi W45 Alan Thorniley, Herman du 1471 TAYLOR: Kim M50 1502 FERRIS: Jason M45 Plessis, Nicki du Plessis, Tony 1472 NAGLE: Clare W40 1503 McGRATH: Katie W30 Smith (1204), John Mack, 1473 PEYMAN: Doug M50 1504 FAYERS: Elin W30 Wendy Farrow, Erika Blake, 1474 WHYTE: Mark M45 1505 BRINKWORTH: Anne W50 Anna Bamber, Eamonn Mc- 1475 NUGENT: Edward M60 1506 PRINGLE: Robbie M35 Nulty, Meghann Blakeman, 1476 LANCE: Ryan M35 1507 EASTLEY: Sandy W55 Tony Smith (1109) 24 July 31 July Race Director: Sue Bourn – Racecourse Club Cross Country Champs 9293 1007 Fiona Evans, Hendry Clarke, World Arnold Jenkins, Robert Faw- cett, Carolyn Fawcett, Kim endurance Chandler, Brian Bennett, Mar- garet Bennett, Adrian Fabi- treadmill ankovits, Keith Miller, Kem Hassan, Melissa Hassan, John record Batta, Nicol Prabuddha, John Race Director: Erika Blake – Bernadette Benson Hillen 0412 791 357 Race Director: Joan Pellier (W45) broke the world 3 July Tristan Bell, Dalton Moffett, –9459 7782 12-hour distance record Sharks Pamela English, Bob Lane, Michael Khan, Keith Mar- on a treadmill in May, Race Director: Paul Martin Neil Boudville, Joanne Rich- tin, John Dance, John Pellier, covering around 128km –0438 900 839 ardson, David Baird, Bob Frank Gardiner, Aub Davie, – or three marathons! Paul Hughes, John Batta, Da- Cavin, Sue Zlnay Clinton Bishop, Tracy Bishop

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